Righteous Double Bodyweight Dead Stop Diane

[Kelly Moore]

Full ROM HSPUs (that's the Righteous part) with hands on 12" stools and head touching the floor each rep with beltless double bodyweight no bounce/no touch and go straight bar standard stance deadlifts set to the tune of 21-15-9 for time.

I have a long term goal of completing this WOD in under 10 minutes; I finally decided to set a baseline today. It took me 21:41 to finish this beast - I have a very long way to go before I'm strong enough to get close to 10 minutes!

I'm sore in the shoulders, tris, traps, lats, glutes and especially the lower back; in fact I'm so lower back sore I can barely stand up straight (I have been taking many short walks today). I'm a good deadlifter; I was very careful to maintain proper form and take a couple extra seconds rest, but that many 225# deadlifts at 113.8# really took it out of me. Bouncing deadlifts are so much easier and so much less taxing.....there is no comparing the two. They are two different exercises with a common root movement, much like strict pullups and kipping pullups.

The full ROM HSPUs were a real time sucker. I was able to knock out seven consecutive the first round and felt I had another two reps in me. I stopped a little early as I know how fast I run out of steam doing these, but it didn't help. A couple more doubles than down to singles...it's like pressing your bodyweight without having any "lat bounce" to drive out of the hole, and my shoulders and tris felt it. Each round started with at least three consecutives but quickly fell into complete muscular failure. I need to get a LOT stronger on this movement.

It's a fun challenge, but don't try it unless your deadlift technique is up to par and you are willing to slow down enough to keep things back safe.

[Brian Degenaro]

o0o this workout sounds right up my alley for a nice strength workout. I was actually thinking of doing a "deep Diane" with snatch deads @ rx'd weight and full ROM HSPUs but this sounds just as bad.

[Jason Lopez-Ota]

I'm going to make that a long-term goal. It'll be 320 for me.

[Kelly Moore]

If you do decide to give this a try be warned:

I was so lower back sore I could barely walk yesterday (could not stand up straight) and I'm having trouble today. I could not do burpees or kipping pullups this morning due to back pain ....please play safe and with caution. I'm sore down my entire backside from my neck to my glutes - including the back of my neck which left me fighting a headache all day.

I will be using the rest of this week as my back off week. I was planning to test this once a month, but I think once every 6-8 weeks would be a better plan. This really worked me over.

[Jason Ackerman]

I might give this a go tomorrow. My goal is to be able to do "Diane" with freestanding HSPU.

[Kelly Moore]

Hey Jason,

Have fun....I want free standing HSPUs too, but since I can't get off the wall to even walk on my hands (hopefully Jeff Tucker can help me with that this weekend) I had to settle for full ROM wall HSPUs instead. They killed my time, but I was getting so fatigued from the deadlifts they were a needed break!

[Jason Ackerman]

Walking is no problem for me, but holding the handstand is tough. I took Roger's cert and it definitely helped. Tucker will be in Albany in December, hopefully by then I'll have it. This was an end of the year goal.

[Jason Ackerman]

42:05 and I can hardly move. The deadlifts were fine if not easier than a typical "Diane" without bouncing I really focused on my form and felt strong, I was done with my first 21 in about 2 minutes. The HSPU were the killer. First round I hit 3 consecutive everyone after that for the remainder was one at a time, at the end I was failing even with 30s to 1 minute rest. My back and traps are fried and I can hardly lift my arms.

My head was just missing the floor on every HSPU, this better at least bump up my press! I hope to be able to move tomorrow.

Thanks Kelly for the suggestion!

[Jared Ashley]

Jesus... "righteous" is an understatement. I am incredibly impressed.

For the vast majority of us, just finishing that workout at all would be a serious accomplishment. Hell, for a lot of us, having even 1 2x BW DL or 1 full-ROM HSPU would be cause for celebration.

I did an "ax rx'd" diane in 12:24, but since 270 lbs is around my 5RM for the DL and my best for HSPU's on parallettes so far is 3, I think your version is out of reach at the moment.

[Jason Lopez-Ota]

Originally Posted by Kelly Moore

Hey Jason,

Have fun....I want free standing HSPUs too, but since I can't get off the wall to even walk on my hands (hopefully Jeff Tucker can help me with that this weekend) I had to settle for full ROM wall HSPUs instead. They killed my time, but I was getting so fatigued from the deadlifts they were a needed break!

I know you'll meet your goal.